A Guide To Getting Healthy Sleep Habits
If sleep hasn’t been coming easily lately, the following information may help. These tips are designed to help you get better sleep so that you can wake up feeling refreshed each morning.
- Develop Consistent Sleep Habits
Help your body learn when it is time to sleep by sticking with a regular bedtime. Try to get up at the same time each morning, as well.
- 2. Make Your Bedroom As Comfortable As Possible
Check the temperature in your room, making sure that it is not too hot or too cold. Create a dark environment without a lot of excess noise. Invest in a comfortable Intellibed mattress and high-quality bedding. Avoid bringing anything stressful into your bedroom.
- 3. Don’t Spend Too Long In Bed
Most experts advise getting approximately 8 hours of sleep. Everyone is different, however, in terms of how much sleep they actually need. Try not to stay in bed for longer than 8 1/2 hours at a time. If you find yourself lying awake at night, you may need to set a later bedtime.
- 4. Don’t Use Devices In Bed
Devices with screens like cell phones, TVs, and computers can all interfere with your ability to sleep. Don’t bring distracting devices like these into your bedroom. Otherwise, your brain won’t associate your bed with sleeping. If you are too alert to sleep, get up and do something in another room instead.
- 5. Unwind Before Going To Sleep
Take a little bit of time to relax at night. In the hours leading up to your bedtime, avoid focusing on your problems or worrying about the following day. Instead, develop a relaxing bedtime routine that helps calm your mind and prepares your body for sleep. During this time, don’t use your phone or computer.
- Don’t Drink Alcohol, Smoke, Or Consume Coffee Before Bed
Caffeine, nicotine, and alcohol can all interfere with your body’s ability to sleep. Even though it may seem like alcohol makes you tired, you are more likely to wake up during the night if you drink before bed. Stimulants like nicotine and caffeine can make it harder to fall asleep.
- Avoid Napping
Daytime naps can make it more difficult to sleep at night. If you can’t get by without a quick nap, don’t sleep for any longer than 30 minutes. You should also avoid napping during the four-hour window leading up to your bedtime.
- Don’t Stare At The Clock
Sleep Habits Problems: When you are having trouble sleeping, it is only natural to continually check the clock. All this does is make you feel more anxious, which makes it even harder to sleep. Try turning the clock toward the wall or putting it in another room to avoid the temptation to look.
- If Possible, Don’t Take Sleeping Medication
Prescription and nonprescription sleep aids only mask the symptoms of your sleep problems – they don’t get to the root of the issue. If you are going to take medications like these, talk to your doctor to get a customized prescription. Remember – these pills can be habit-forming. That is why it is important to only take them under the close supervision of your doctor.
- Discuss Your Sleep Problems With Your Doctor
If you have tried everything else and still aren’t getting enough sleep, your doctor may be able to help. By discussing your problems with them, you can come up with a long-term solution.